Eat more protein-rich breakfasts

With Pellegrini’s advice in mind, I start making some changes to my diet. The first big change I make is breakfast. I think of my diet as relatively healthy and I’m also pescatarian but on second glance, my breakfast has been letting me down.

Often, I eat something like granola with yoghurt and fruit or a bowl of bran flakes with almond milk. That’s not unhealthy, but it’s more carb than protein so it’s no real wonder I’m usually flagging by 11am.

Some mornings, I follow Pellegrini’s suggestion of two eggs on toast with a piece of fruit. And I mix it up with overnight oats (made with chia and tahini for added protein), wholegrain toast with peanut butter or avocado on toast with walnuts.

Have larger lunches

I also try to take a more European approach to eating –having a hearty meal at lunch to power me throughout the afternoon.

Again, I look at my usual lunches and find that they’re usually low on protein. So, I start batch-cooking things like lentil and spinach dahls to have with Greek yoghurt and wholegrain rice.

Other days, I go for a peanut stew made with chickpeas and kale (beans and pulses are a great vegetarian source of protein).

As I’m having bigger lunches, I don’t need to cook as much in the evening and stick to smaller, simpler dinners like tofu stir fry or ratatouille.

Can eating energy-rich foods genuinely make you feel less tired? Here’s what happens when you eat for energy